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        • WHAT TO DO WHEN YOU CANNOT SLEEP? (Insomnia Tips) (2023)
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        • 42 FOODS THAT MAKE YOU DREAM (2023)
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        • 10 REASONS TO DO YOGA IF YOU WANT TO LUCID DREAM (2023)
        • HOW TO MASTER LUCID DREAMING (interview) (2023)
        • LUCID DREAMING EXPERT SHARES HER TIPS (2023)
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WHAT TO DO WHEN YOU CANNOT SLEEP? (Insomnia Tips) (2023)

Lucid Dream Society by Lucid Dream Society
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Insomnia – a common problem that bothers a lot of us…

In case you want to learn how to be aware that you are dreaming and to control your dreams, this sleeping disorder can play as your biggest enemy in reaching this goal.

Beyond that, insomnia can actually bring you a lot worse!

It can affect your ability to function during the day, your mood and what is more – it can end up, causing much more serious health problems.

But wait…

What exactly is insomnia? What are the symptoms of insomnia? Is it just inability to go to sleep or it is something more?

In this article we will go through:

1. What is insomnia?
2. Types of insomnia
3. Is insomnia a disease?
4. What causes insomnia?
5. Insomnia symptoms
6. How can I stop my insomnia?
7. Natural insomnia remedies
8. Insomnia triggers (what to avoid!)
9. Final words

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society

1. What is insomnia?

It is a sleeping disorder, that prevents us to fall asleep or to stay asleep for longer.

What is important to understand, is that since we all are different – our needs are diverse too, that’s why insomnia is not determined by the number of hours you sleep.

Let me explain.

This disorder is defined by the quality of sleep and how you feel after sleeping.

So, even if you spend around 7-8 hours in bed (which is the approximate time of getting a good rest) – if you wake up exhausted plus you feel fatigue and tired throughout your day, you may be experiencing insomnia.

An interesting fact:

A recent study concluded that

one in four Americans develops insomnia each year.

2. Types of insomnia

The simple truth is that you might experience this sleeplessness disorder due to a variety of reasons.

It is crucial to understand in which category you fall in, so you can find the solution to a cure faster.

First off, there are 2 main types:

Primary insomnia

When a person has sleep problems that are not connected with any other health condition or problem.

Secondary insomnia:

When a person has sleep difficulties due to another reason, such as medication or substance, health condition, pain, etc.

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society

Furthermore, sleep specialists from the American Academy of Sleep Medicine developed these classifications of insomnia:

1) Short-term insomnia

Also called acute insomnia is when you experiencing episodes of difficulties to sleep.

Usually, it starts because of stressful life events, such as changing/losing your job, finding out some bad news, etc.

This type often disappears without any special treatment.

2) Chronic insomnia

A long-term pattern of struggles with sleeping.

This kind is considered to be when a person has difficulty to fall or stay asleep at least 3 nights in a week for 3 or more months.

It can be caused by many different things.

3) Onset insomnia

When you have difficulties to fall asleep at the beginning of the night.

4) Maintenance insomnia

Well-known for this kind is the disability to stay asleep. Oftentimes, people wake up during the night and have problems to go back to sleep.

5) Idiopathic insomnia

This one is from childhood and continues into adulthood.

Frankly, it is NOT a result of other sleep disorders, medications, stressful events, medical or psychiatric problems.

A lifetime sleep disorder that still cannot be explained by other causes.

Interestingly, it is possible to be a result of an imbalance in your body, yet the real reason for this disorder is still unclear.

6) Due to a drug/substance

Basically, this type appears because of the use of a specific medication, or even:

– too much caffeine, alcohol or a particular food

The positive aspect is that it will disappear when you stop using this particular substance.

7) Comorbid insomnia

Some medical conditions can cause insomnia and make it extremely hard to sleep.

This classification of insomnia appears due to having another mental disorder, which makes the insomnia A SYMPTOM of this disorder.

For instance, psychiatric symptoms, such as anxiety and depression are often linked to changes in sleep.

8) Paradoxical insomnia

Severe insomnia that occurs with no actual sign of sleep disturbance.

People often experience close to none of the little sleep for one or more nights.

9) Psychological insomnia

Another type that begins suddenly, developed slowly over many years or following an event.

It is connected with unnecessary and extreme worrying, particularly focused on not being able to sleep.

People that encounter it, worry too much about being tired the next day due to experiencing insomnia.

These worries result in anxiety when the bedtime approaches. The built tension makes it harder for them to fall asleep.

WHAT TO DO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society

3. Is insomnia a disease?

Millions of people worldwide struggle with sleeplessness. Undoubtedly, the condition affects negatively the person’s quality of life.

Furthermore, there is a lot of evidence and that suggest insomnia is a disease and a serious clinical condition.

Needless to say that people experiencing insomnia should seriously find a way to fight back this unpleasant disorder.

4. What causes insomnia

Unfortunately, there are not 1 or 2 exact causes, which are the reasons for being unable to sleep.
Perhaps unsurprisingly, the problem varies from person to person.

Also, since there are several types and classifications, each of them may have its own different cause.

For instance, it is possible to be something quite easy to fix, as for example, taking too much caffeine throughout the day.

It might be too much stress and responsibilities that are going on in your life.

However, it is also possible to be something much more serious, such as an underlying medical condition.

Possible causes of short-term insomnia:

• Medications may interfere with sleep
• Environmental distractions such as noise, light, temperature
• Notable life stress – such as changing/losing your job loss or change, divorce, the death of a loved one
• Illness
• Changes in your normal sleep schedule – due to jet lag or switching from a day to night shift
• Eating heavy meals at night
• Poor sleep habits
• Overactive mind
• Parasites
• Hormone imbalances

Possible causes of chronic insomnia:

• Having other sleep-related disorders
• Chronic stress
• Chronic pain
• Extreme discomfort at night
• Suffering from depression or/and anxiety
• Mental health disorders
• Genetic condition

WHAT TO DO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society

5. Insomnia symptoms

Some of the main symptoms that people experience are:

  • Troubles to fall asleep
  • Difficulty to stay asleep
  • Frequently awakening during the night (and struggles going back to sleep)
  • Rising up extremely early in the morning
  • Feeling tired after waking up
  • Relying on sleeping pills or alcohol to fall asleep
  • Difficulty concentrating during the day
  • Irritation
  • Daytime tiredness
  • Worries about sleeping
  • Headaches

6. How can I cure and stop my insomnia?

Luckily, there are successful cures and ways to fix this issue!

Treatments for sleeplessness can be medical (natural remedies) or behavioral.

We will look at both approaches.

First, let’s go through some behavioral habits that can help you to cure this condition.

Or in other words – tips on how to fight back insomnia with a better sleep environment and routine!

1. Quiet, dark, and cool bedroom

Noise

If you have noisy neighbors, you live in a busy and loud street or you simply have a snoring partner, this may be one of the reasons why you struggle with sleep.

Solution:

The easiest and most effective way to ensure that your room will be quiet is by getting:

  • earplugs
  • a white sound machine

Both of these are quite affordable and very easy, quick fixes!

Find our review on these 3 affordable white sound machines!

Darkness

Complete darkness is a MUST if you struggle with sleep.

Did you know that ANY light (from your mobile screen, from the street lights outside or even the early, morning sun) can interfere with your sleep?

What is the solution here?

The quite simple and affordable answer is:

  • get a sleeping mask
  • get blackout curtains

It will make a huge difference, believe me!

Find a lot more about light and sleeping in this article.

Temperature

Then it comes the temperature. If you wake up during the night, all sweaty it might be either because the temperature in the room is too high.

Neither too cold or too warm will result good for you. 

The ideal temperature is between 60 – 67 degrees Fahrenheit (15-19 Celsius). 

There are 3 easy solutions here:

1) Get a quiet fan, that will move around the air.

2) Open your window! If not for the whole night, then at least for 20-30 minutes before going to sleep.

3) Get a cooling mattress topper that to keep you cool while also making your bed more comfortable.

2. Try different levels of mattress firmness, foam toppers, and pillows

Feeling comfortable in your own bed is another MUST for fighting back insomnia.

You need to find the right products that will provide the support you need to sleep pleasantly.

Here are some examples of pillows, mattresses and foam toppers that might draw you away from this unpleasant situation.

3. Regular sleep schedule

Go to bed and wake up at the same time, every day!

This will help you to regulate your sleep rhythm and it will result in healthier sleeping patterns.

Irregular sleeping patterns are aiding you to experience insomnia.

So, do yourself a favor and simply have a sleep schedule, that will assure you to get around 7-8 hours of sleep.

4. Don’t use your phone/or any other screens/ at least 1 hour before bed

As mentioned before, light can be a huge enemy when we want to go to bed and rest properly.

Melatonin is a natural hormone that controls our sleep-wake cycle.

Your brain produces more melatonin when it’s dark, which makes you feel sleepy, and it makes you feel more awake when you are exposed to light.

Most importantly – your phone, tablet, TV, or computer releases a very disruptive blue light.

Avoiding these bright screens one to two hours before bedtime will be the best option.

WHAT TO DO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society

5. Use relaxation techniques

Ideal techniques here are meditation and muscle relaxation.

Both will help you so much if you experience stressful events in your life, overactive mind, or similar issues.

Meditation will calm your mind and it will help you to fall asleep.

We have easy guides for both of the techniques right HERE, so be sure to check them out!

6. Get up if you lay for too long

Lying in bed awake for too long will form an unhealthy and negative link connecting your sleeping environment and wakefulness.

You don’t need that!

If you cannot fall asleep for more than 30 minutes, then get up and do another relaxing activity.

Ideal choices would be yoga, meditation, listening to music, or even some binaural beats, or reading something.

Binaural beats an ideal solution if you are seeking for deep sleep, deep relaxation, inner peace, meditation, stress reduction.

Find more about them and free 30+ minutes samples HERE.

7. Exercise

A study found that exercise interventions led to improvements in subjective sleep quality for people with insomnia disorder and insomnia symptoms.

Regular exercise can improve your sleep quality!

However, try to exercise early mornings, or early afternoon and not close to bedtime, since it could make it hard to fall asleep.

Yoga could be a great idea here, too. Find out 10 amazing benefits of doing yoga daily!

7. Natural insomnia remedies

Now let’s see some natural remedies that can provide some additional help!

Lavender

If you suffer from mild insomnia, lavender might be the solution for you!

The flower is a sedative that promotes deep sleep! Studies, like this one, or this one, concluded that lavender fragrance has a beneficial effect on insomnia and depression!

You can easily get a lavender essential oil and create your own ”dream pillow”.

You don’t know how? Check this article, where we described how to do that easily!

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society
Lavender oil

Magnesium

Magnesium is important for the brain function and a bunch of processes in the human body.

It has a relaxing effect and studies found that it aids to regulate the production of melatonin (the hormone that regulates our sleep.)

Deficient levels of magnesium in your body may be connected with insomnia.

Furthermore, studies found that increasing your magnesium levels may improve the quantity and quality of your sleep!

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society
Magnesium

Melatonin

Studies reported that melatonin may have a role in the treatment of insomnia since they found out that the supplement:

– reduced sleep onset latency
– increased total sleep time
– improved overall sleep quality

Moreover, a second study concluded the same – melatonin may improve overall sleep quality in individuals suffering from sleep disorders.

 

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society
Melatonin

Valerian root

Extracts of the roots of valerian are widely used for inducing sleep and improving sleep quality.

Valerian is an effective alternative treatment for insomnia, relatively inexpensive and without any serious side effects.

This study reported that possible but rare side effect was dizziness.

The confirmation was recorded with 2 studies, where 300–900 mg of valerian taken right before bedtime improved sleep quality. (self-rated)

Find the details here, and here.

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society
Valerian Root Tea

8. Insomnia triggers

There are a number of linked activities and things you should avoid doing if you experience sleeplessness.

Some of them include:

• Avoid caffeine in the afternoon and evening

Caffeine is a stimulant that will make it hard to fall asleep and to get your good night sleep.

By the way, this includes coffee, sodas, energy drinks, and even dark chocolate!

• Avoid drinking alcohol close to bedtime

Alcohol can interfere with your sleep quality and it can cause awakening through the night.

• Don’t eat a heavy meal late in the day

If you really feel super hungry, luckily we have 5 recipes for smoothies that will help you to sleep better!

That’s right, be sure to check them out here! They are very delicious, too.

WHAT DO TO WHEN YOU CANNOT SLEEP? (Insomnia Tips) - Lucid Dream Society
• Worrying too much?

If you feel stressed out and not being able to fall asleep, we got you covered!

Simply, get a notebook and write down things that are on your mind.

You can even write a “Do To List” for the next day, so you will be sure to do the things that are stressing you out first.

• Avoid naps

Even if you feel super tired throughout the day, try to wait until the evening!

Napping throughout the day can disturb your regular sleep/wake pattern.

• Drinking many liquids

Going to the bathroom throughout the night, several times can lower your sleep quality and can trigger restlessness.

By not drinking anything an hour before sleep you can reduce the frequency you will wake up to go during the night.

9. Final words

The tips may sound too simple and you may think ”this won’t help”.

But better remove any similar negative thoughts, because your MIND is very powerful and your attitude will prevent any of the suggestions to help.

Furthermore, these are some of the things you can do in order to escape this sleeping disorder.

Perhaps for some, it will work almost magically and for others – not that much.

The fact of the matter is that some people have to put more additional effort in order to stop experiencing insomnia.

So all in all, nothing cost you to try some of the suggestions, right?

You might be surprised how something as simple as having a regular sleep schedule or meditating before bed can fix the issue!

Just remember – don’t give up after you try once.

The key is to STICK to your new, better routine and you will see how much better you will feel! 

Lastly, if nothing really helps after weeks of trying then it is possible to have some severe insomnia problems.

In that case, be sure to contact your doctor and fix this issue as fast as possible!

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Lucid Dream Society

Lucid Dream Society

Lucid Dream Society is an educational platform dedicated to helping lucid dream beginners and enthusiasts to learn & improve their lucid dreaming skills. The main goal is to learn more about the intriguing skill of lucid dreaming and its benefits! Explore a variety of educational content on lucid dreaming, astral projection, the meaning of dreams, etc. For more information, please check the "About" section.

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WHAT DO YOUR DREAMS ACTUALLY MEAN?

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About

Hey there! My name is Merilin, I'm a 24-year old lucid dream enthusiast and researcher. My goal is to help beginners and lucid dream enthusiasts to learn & improve their lucid dreaming skills. Here you can find tips, step-by-step guides, reviews, ideas for experiments, and more!

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Latest articles

22 COMMON DREAM MEANINGS YOU SHOULDN’T IGNORE (2023)

How long does it take to lucid dream - Lucid Dream Society

HOW LONG DOES IT TAKE TO LUCID DREAM? (2023)

What Are Lucid Nightmares & How To Get Rid Of Them - Lucid Dream Society

WHAT IS A LUCID NIGHTMARE AND HOW TO GET RID OF IT? (2023)

Is Lucid Dreaming Scary - Lucid Dream Society

IS LUCID DREAMING SCARY?

14 LUCID DREAM MYTHS YOU NEED TO KNOW (2023)

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This website does not provide medical advice. It is intended for informational purposes only.

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  • Home
  • Start Here
  • Articles
    • Techniques
      • TOP 10 LUCID DREAMING TECHNIQUES (2023)
      • HOW TO USE MILD METHOD – ULTIMATE GUIDE (2020)
      • WILD TECHNIQUE (Wake Initiated Lucid Dreaming) (2023)
      • DILD: Dream Initiated Lucid Dreaming (2023)
      • WBTB Method For Lucid Dreaming (Guide) (2023)
      • FILD TECHNIQUE: Finger Induced Lucid Dream (2023)
      • DEILD: Dream Exit Induced Lucid Dreams (2023)
      • SSILD: Senses Initiated Lucid Dreaming (2023)
      • RAUSIS METHOD FOR LUCID DREAMING (2023)
    • Lucid Dream Guides
      • HOW TO LUCID DREAM FOR BEGINNERS: 8-Step Guide (2023)
      • HOW TO LUCID DREAM WITHOUT SLEEP PARALYSIS (2023)
      • TURN SLEEP PARALYSIS INTO A LUCID DREAM (Guide 2023)
      • SLEEP PARALYSIS CAUSES AND HOW TO STOP IT (2023)
      • HOW TO TRIGGER A LUCID DREAM: 11 Best Triggers (2023)
      • BINAURAL BEATS FOR LUCID DREAMING (+ guide) (2023)
      • PINEAL GLAND ACTIVATION FOR LUCID DREAMS (2023)
      • HOW TO HAVE THE COOLEST LUCID DREAMS (guide 2023)
      • HOW TO STAY IN A LUCID DREAM FOR LONGER: 15 Ways (2023)
    • Lucid Dreaming: FAQ
      • HOW LONG DOES IT TAKE TO LUCID DREAM? (2023)
      • WHAT IS A LUCID NIGHTMARE AND HOW TO GET RID OF IT? (2023)
      • IS LUCID DREAMING SCARY?
      • THE DANGERS OF LUCID DREAMING (2023)
      • WHAT IS LUCID DREAMING LIKE? – 8 Unbelievable Lucid Dream Stories
      • ALL ABOUT LUCID DREAMING: FAQ (2023)
      • WHY CAN’T I LUCID DREAM: 10 Common Mistakes
    • Lucid Dream Fundamentals
      • HOW TO REMEMBER YOUR DREAMS – 12 Proven Ways
      • HOW TO KEEP A DREAM JOURNAL & FREE TEMPLATE (2023)
      • HOW TO DO A REALITY CHECK FOR LUCID DREAMING
      • THE UNIQUE MEDITATION EFFECT ON LUCID DREAMS (+Meditation guide) (2023)
      • HOW TO LUCID DREAM – 10 Helpful TIPS For Beginners (2020)
      • 14 LUCID DREAM MYTHS YOU NEED TO KNOW (2023)
      • HOW TO SHIFT FALSE AWAKENING TO A LUCID DREAM (2023)
    • Lucid Dream Supplements
      • THE 15 BEST LUCID DREAM HERBS (List 2023)
      • IS LUCIDESC THE BEST LUCID DREAM SUPPLEMENT? – Review 2020
      • TOP 15 LUCID DREAM PILLS AND SUPPLEMENTS (2023)
      • BLUE LOTUS – Everything You Need To Know
      • LUCID DREAMING PILLS: Benefits, Risks, Dosage (2023)
      • HOW TO USE GALANTAMINE FOD LUCID DREAMING (2023)
      • CALEA ZACATECHICHI FOR LUCID DREAMS: All you need to know (2023)
      • LUCID DREAMING WITH MELATONIN: Dosage & Tips (2023)
      • HOW TO USE VITAMIN B6 FOR LUCID DREAMING? (2023)
    • Lucid Dream Tools
      • 15 OF THE BEST LUCID DREAMING BOOKS (2023)
      • 12 GREAT LUCID DREAMING AUDIOBOOKS – get two for free!
      • HOW TO GET THE BEST OUT OF BINAURAL BEATS (2023)
      • TOP 15 SLEEPING MASKS FOR LUCID DREAMS (2023)
      • 20 BEST ESSENTIAL OILS FOR LUCID DREAMS (2023)
      • THE TOP 25 (LUCID) DREAM MOVIES – Review
      • 10 MEDITATION BOOKS FOR LUCID DREAMING (2023)
      • HOW TO MEDITATE & STICK TO IT (Free Courses)
      • YOGA NIDRA FOR BETTER SLEEP (2023)
      • SOUNDS MACHINES – A SOLUTION FOR LUCID DREAMING
    • Lucid Dream Tips
      • Sleeping Tips
      • Lucid Dream Tips
    • Dreaming
      • 22 COMMON DREAM MEANINGS YOU SHOULDN’T IGNORE
      • DREAM MEANINGS: Discover All Of Your Dreams (2023)
      • DREAMING ABOUT SNAKES: Meaning And Symbolism (2023)
      • WHAT DO YOUR DREAMS ACTUALLY MEAN? (2023)
      • 132 DREAMS AND THEIR MEANING (Dream Interpretation) (2023)
      • FALLING IN DREAMS THEN WAKING UP: Meaning And Causes (2023)
      • BEING CHASED IN A DREAM: Top 10 Dream Meanings (2023)
      • CHEATING DREAMS EXPLAINED: Why do you have them (2023)
      • PRECOGNITIVE DREAMS: All You Need To Know (2023)
    • Astral Projection Guides
      • 19 AMAZING ASTRAL PROJECTION BENEFITS (2023)
      • IS ASTRAL PROJECTION SCARY: 8 MYTHS & REAL DANGERS (2023)
      • WHAT DOES ASTRAL PROJECTION FEEL LIKE: 9 Astral Projecting Signs (2023)
      • BEST 14 ASTRAL PROJECTION MOVIES (+trailers) (2023)
      • 2 SIMPLE ASTRAL PROJECTION GUIDES (2023)
      • HOW TO ASTRAL PROJECT: Astral Projection Guide For Beginners (2023)
      • ASTRAL PROJECTION DANGEROUS: How To Do It Safely (2 guides) (2023)
      • TOP 5 ASTRAL PROJECTION TECHNIQUES (2023)
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